Monday, December 29, 2008

TT Bodyweight 200

Let's start with a few assumptions. You don't have the luxury of spending hours in a gym. You don't have much workout equipment at home. You've found it hard to stick with an exercise plan over the long term. Welcome to the club.

But we've found the solution: It's called the Bodyweight 200, and it addresses all those obstacles. In fact, you need only two items -- a Swiss ball and a chinup bar -- to perform this 20-minute, total-body routine designed by Belly Off! Club advisor Craig Ballantyne, C.S.C.S., owner of http://www.turbulencetraining.com/.

So you can do it in your basement, your garage, or even your bedroom. And while a weight-free workout may sound easy, the Bodyweight 200 will challenge every muscle in your body. (The 200 stands for the number of repetitions you do.)

Best of all, you can start today. And why wouldn't you? Now that you have this workout, you're all out of excuses. The Body-Weight 200 This 12-station, 200-rep program burns fat and builds muscle -- in about 60 minutes a week

Directions: Do this workout 3 times a week -- Monday, Wednesday, and Friday, for example.

Perform the exercises as a circuit, doing 1 set of each movement for the prescribed number of repetitions.

Complete them in the order shown, without resting between exercises. Too easy? Rest 1 minute and repeat the circuit.

3 comments:

I just did this workout... actually did it through twice since the first time through didn't quite wind me. Pretty good.

fireballs, I'm in the same situation as you right now. Don't have a pull-up bar at home (yet). What I did was just substitute stick-ups for the two pull-up/chin-up sections. For the inverted row section, I filled up a suitcase with some textbooks and stuff and did bent-over rows instead. Just a suggestion. :)

1) Any Single-Leg ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-leg exercise. But you can also do assisted single-leg squats witha band, or onto a bench, or even with a Stability Ball between yourback and the wall.

If you aren't ready for single-leg squats, you can use BulgarianSplit Squats, Reverse Lunges, regular split squats, or lying 1-leghip bridges if you are a beginner.

2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet.And in this position, you can still use a close-grip to fatigueyour triceps, a "piked-hip position" to build your shoulders, oreven the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted RowsI choose these over chinups and pullups because bodyweight rows letyour chest rest, while your back is strengthened. It's the perfectcompliment to a pushup.

Do 8-12 repetitions per exercise. Don't rest between exercises. Gothrough the circuit up to 3 times, resting 1 minute after eachcircuit.

For a once-per-month challenge, do each exercise to failure in yourfinal round through the circuit.

"Turbulence Training is phenomenal, Craig's system has taught memore about bodyweight exercises than I knew was possible. Alsowith a busy life style he offers exercises that you can doanywhere, anytime with little to no equipment. It is affordableand worthwhile. Thanks Craig."Darren Motuz, Winnipeg Manitoba

"The dumbbell and bodyweight workouts are perfect for the smallamount of exercise equipment I have at home, and I no longer regretnot having a membership to a gym. Getting the best results I'veever had. Thanks again!" Tylor McEchren